RothBodywork

Licensed M‚Äčassag‚Äče Therapist

San Diego

Call to Schedule today!

970-201-4671


Blog

Blog

The Foam Roller: How and Why You Should Use It

Posted on November 11, 2015 at 10:00 AM

Singer Shakira tells us that our hips don't lie. Most physical therapists would agree. Your hip mobility, or lack thereof, reveals your susceptibility to injury, as well as your athletic performance potential. Since your hips create a bridge between your upper and lower torso, their flexibility and alignment affects your entire body. Static and dynamic stretching, combined with self massage on foam rollers, helps you maintain the health of your hips.


Self-myofascial release, also known as “foam rolling,” has transformed from a once mysterious technique used only by professional athletes, coaches, and therapists to a familiar everyday practice for people at all levels of fitness. Recent information, technology, and affordable products have introduced an increasing array of training and recovery methods to the average person.



Self-myofascial release is a fancy term for self-massage to release muscle tightness or trigger points. This method can be performed with a foam roller, lacrosse ball, or your own hands. By applying pressure to specific points on your body you are able to aid in the recovery of muscles and assist in returning them to normal function. Normal function means your muscles are elastic, healthy, and ready to perform at a moment’s notice.


Do I Have Tight Muscles or Trigger Points?

Trigger points are specific “knots” that form in muscles. They are unique and can be identified because they will refer pain. Pain referral, for our purposes, can most easily be described as the pain felt when pressure is applied to one area of the body, but the pain is felt or radiated in another area.


A common example of a trigger point is felt while foam rolling your iliotibial (IT) band as it causes pain to radiate up to the hip or all the way down the leg to the ankle. When rolling or working on tight/sore muscles you will experience discomfort or pain. Think of it like the pain you get while stretching. It should be uncomfortable, but not unbearable, and when you are done it should feel better.

 

What Causes Trigger Points and Tight Muscles?

Both have the same contributing factors including training, flexibility, movement patterns, posture, nutrition, hydration, rest, stress, and other lifestyle factors. Our bodies learn to compensate for what we throw at them every day, but we can exceed our ability to recover via too many intense workouts, poor posture, and other lifestyle factors.


This is when you need assistance using recovery techniques or through seeing a professional. If you lived a perfect life with everything in balance, you would theoretically never have either of these conditions, however I’ve yet to meet that person.


How Does Self-Myofascial Release Work?

Deep compression helps to break up or relax tight muscles and adhesions formed between muscle layers and their surroundings. Imagine you are tenderizing your own muscles. They should be soft and supple like a baby’s muscles. However, if our muscles are not taken care of properly we can experience loss of flexibility, adhesions, and painful movement.


The deep compression of self-myofascial release allows normal blood flow to return and the restoration of healthy tissue. The body naturally wants to be healthy and strong, but sometimes an extra boost is needed to achieve optimal muscle and tissue health.


How Do I Know What to Foam Roll and How to Do It?

Should you need help in identifying area of concern, feel free to contact me to discuss which area/s to focus on.


If after using the foam roller your movement improves, you have a more specific strategy to follow. Secondly, trigger points and tight muscles can be found through self-exploration, utilizing the list of techniques below and exploring each one.


To foam roll properly, apply moderate pressure to a specific muscle or muscle group using the roller and your body-weight. You should roll slowly, no more than one inch per second. When you find areas that are tight or painful, pause for several seconds and relax as much as possible.You should slowly start to feel the muscle releasing, and after 5-30 seconds the discomfort or pain should lessen.


If an area is too painful to apply direct pressure, shift the roller and apply pressure on the surrounding area and gradually work to loosen the entire area. The goal is to restore healthy muscles - it is not a pain tolerance test. You may also use other objects to work on muscles such as a tennis ball, lacrosse ball.


Never roll a joint or bone. Avoid rolling your lower back. To target these muscles I recommend using tennis or lacrosse balls. If you are having issues with your neck, refer these issues to an appropriate medical professional, as these areas they can be more sensitive and require more advanced attention.

 

What Happens After Foam Rolling?

You may be sore the next day. It should feel as if your muscles have been worked/released, however you should not push yourself to the point of excessive soreness. Drink plenty of water, get enough sleep, and eat clean. This will help to flush your system and fuel your muscles more effectively. Give it 24-48 hours before focusing on the same area again.

Categories: None

Post a Comment

Oops!

Oops, you forgot something.

Oops!

The words you entered did not match the given text. Please try again.

7760 Comments

Reply curry shoes
4:36 PM on October 23, 2021 
I simply wanted to develop a simple remark to thank you for these pleasant guidelines you are placing at this website. My considerable internet investigation has at the end been paid with beneficial information to talk about with my family and friends. I 'd express that most of us visitors actually are undeniably fortunate to dwell in a notable place with many marvellous individuals with beneficial tricks. I feel rather privileged to have seen your website and look forward to many more excellent moments reading here. Thanks a lot again for all the details.
curry shoes http://www.curry7shoes.us
Reply golden goose
8:19 PM on October 23, 2021 
My wife and i were relieved Michael could complete his survey through the precious recommendations he grabbed out of the web site. It is now and again perplexing to just continually be giving out strategies that many other folks might have been making money from. We really recognize we now have you to thank for this. The type of illustrations you have made, the easy blog navigation, the relationships you will make it possible to promote - it's most sensational, and it's really making our son and the family consider that the issue is cool, which is quite fundamental. Thanks for all the pieces!
golden goose http://www.goldengoosesonline.com
Reply air jordan shoes
10:12 PM on October 23, 2021 
Thanks so much for giving everyone an extraordinarily memorable chance to read from this site. It is usually very lovely and also jam-packed with a lot of fun for me and my office friends to visit your website nearly thrice in one week to read the new stuff you have got. Of course, I am actually contented with all the magnificent points you give. Certain 1 tips in this article are definitely the simplest we have ever had.
air jordan shoes http://www.jordansshoes.us.org
Reply air jordans
2:01 AM on October 24, 2021 
I want to express some thanks to the writer just for rescuing me from this particular setting. As a result of browsing throughout the internet and meeting principles that were not productive, I believed my entire life was gone. Living devoid of the strategies to the issues you've resolved all through your entire guide is a critical case, as well as those which may have in a negative way damaged my entire career if I had not come across your web blog. The ability and kindness in handling the whole lot was valuable. I am not sure what I would've done if I had not encountered such a solution like this. I am able to at this moment look ahead to my future. Thanks for your time so much for this reliable and effective help. I won't hesitate to recommend your blog to anyone who desires direction on this subject matter.
air jordans http://www.cheap-airjordans.us.com
Reply lebron 17
3:09 AM on October 24, 2021 
Thank you so much for giving everyone an extraordinarily splendid possiblity to read critical reviews from this website. It is often so amazing and stuffed with a lot of fun for me personally and my office fellow workers to search the blog at least three times weekly to see the newest things you have got. And definitely, I'm at all times impressed considering the terrific things served by you. Selected 3 tips in this post are particularly the most impressive we have all ever had.
lebron 17 http://www.lebron17s.us
Reply off white
7:56 AM on October 24, 2021 
I precisely desired to thank you very much once again. I'm not certain the things that I could possibly have worked on in the absence of the concepts provided by you relating to such a concern. It was before an absolute frightening concern in my circumstances, nevertheless taking note of the skilled mode you managed the issue made me to jump with fulfillment. I'm thankful for your support and even expect you are aware of an amazing job you're undertaking instructing many others through the use of your web blog. Most likely you've never come across all of us.
off white http://www.off-whiteshoes.us.com
Reply yeezy boost 350 v2
9:47 AM on October 24, 2021 
I must express my gratitude for your kindness for women who must have assistance with your matter. Your special dedication to getting the solution throughout was astonishingly effective and has surely enabled those much like me to reach their targets. Your invaluable hints and tips indicates a great deal to me and somewhat more to my office colleagues. Warm regards; from everyone of us.
yeezy boost 350 v2 http://www.adidasyeezyboost350.us.com
Reply supreme outlet
6:09 PM on October 24, 2021 
I wish to point out my love for your generosity supporting individuals who should have help on this one study. Your special dedication to passing the message all over has been incredibly practical and has always permitted individuals much like me to arrive at their pursuits. Your new interesting publication implies a lot to me and especially to my office colleagues. Best wishes; from all of us.
supreme outlet http://www.supremesoutlet.us.com
Reply curry 8
6:09 PM on October 24, 2021 
My wife and i felt now joyful John managed to do his investigations from your precious recommendations he was given when using the web page. It is now and again perplexing to simply choose to be freely giving ideas that many other people may have been selling. So we know we now have the website owner to thank for that. The most important illustrations you've made, the easy site menu, the friendships you can assist to foster - it's got many astonishing, and it is leading our son and the family consider that this matter is enjoyable, which is certainly unbelievably indispensable. Thank you for the whole thing!
curry 8 http://www.curry8.us
Reply lebron shoes
6:10 PM on October 24, 2021 
I want to show my passion for your kind-heartedness for persons that require guidance on this subject. Your personal dedication to passing the message across had been especially invaluable and has continuously empowered others just like me to attain their targets. This valuable recommendations entails so much a person like me and further more to my office workers. With thanks; from everyone of us.
lebron shoes http://www.lebron18.us
Reply cheap jordans
6:11 PM on October 24, 2021 
My spouse and i got now fortunate John could do his reports from the ideas he made through your blog. It is now and again perplexing just to happen to be handing out procedures which usually some people have been making money from. And we all discover we now have the website owner to give thanks to for that. The main illustrations you have made, the easy website menu, the friendships your site make it possible to promote - it's everything exceptional, and it is leading our son and our family know that the concept is entertaining, which is exceptionally fundamental. Thank you for all the pieces!
cheap jordans http://www.shoesjordan.us.com
Reply stone island
6:11 PM on October 24, 2021 
Needed to create you this little bit of note to thank you the moment again for the exceptional suggestions you've contributed in this case. It was so extremely open-handed with people like you in giving publicly all a number of us might have offered for sale for an e book to earn some money for themselves, especially given that you might have tried it in case you decided. Those suggestions in addition worked as a good way to be aware that other people have a similar eagerness just as my own to know great deal more pertaining to this matter. I believe there are a lot more pleasurable sessions up front for people who read through your website.
stone island http://www.stone-island.us.com
Reply moncler coat
8:27 PM on October 24, 2021 
Thanks so much for giving everyone remarkably spectacular possiblity to check tips from this website. It is often so brilliant and as well , full of amusement for me personally and my office acquaintances to visit your web site at the very least 3 times in one week to see the latest guidance you have got. And lastly, I am also at all times motivated considering the mind-blowing advice served by you. Certain 2 tips on this page are clearly the most beneficial we have all ever had.
moncler coat http://www.monclercoat.us.com
Reply kobe shoes
12:57 AM on October 25, 2021 
I and my buddies happened to be viewing the great information and facts located on the blog and so the sudden I got a terrible feeling I never thanked you for them. These men are actually for this reason stimulated to see all of them and have in effect without a doubt been loving them. We appreciate you turning out to be simply thoughtful and also for pick out variety of remarkable information millions of individuals are really desperate to know about. My personal sincere apologies for not expressing appreciation to sooner.
kobe shoes http://www.kobesneakers.com
Reply a bathing ape
12:57 AM on October 25, 2021 
I and my friends were actually looking through the excellent secrets and techniques from your site then the sudden I had a horrible feeling I had not expressed respect to the blog owner for those techniques. All the young boys were consequently passionate to learn them and have now absolutely been taking pleasure in those things. I appreciate you for indeed being very accommodating and for figuring out such remarkable topics millions of individuals are really needing to be aware of. My personal sincere regret for not expressing appreciation to earlier.
a bathing ape http://www.bape-clothing.us
Reply curry 6 shoes
12:57 AM on October 25, 2021 
I wish to show appreciation to you for bailing me out of such a matter. Just after browsing throughout the world-wide-web and seeing views that were not productive, I thought my entire life was well over. Being alive devoid of the strategies to the problems you've sorted out all through your main blog post is a crucial case, as well as those which could have badly damaged my entire career if I had not discovered your web page. Your own personal talents and kindness in controlling the whole thing was very helpful. I don't know what I would have done if I hadn't come upon such a solution like this. I am able to at this time relish my future. Thanks a lot very much for the skilled and sensible guide. I will not be reluctant to propose your web page to any person who desires tips on this problem.
curry 6 shoes http://www.curry6.net
Reply golden goose sneakers
12:58 AM on October 25, 2021 
I simply needed to thank you very much all over again. I'm not certain the things that I could possibly have made to happen in the absence of the strategies shared by you regarding my problem. It had become the traumatic issue in my opinion, nevertheless observing a expert mode you managed that forced me to leap for delight. Extremely thankful for your advice and as well , have high hopes you realize what a great job you are always carrying out educating the rest all through your web site. Probably you've never encountered all of us.
golden goose sneakers http://www.goldengoosesneakers.us.org
Reply supreme t shirt
12:58 AM on October 25, 2021 
My wife and i felt quite ecstatic when Louis managed to conclude his homework through the entire ideas he made from your very own web site. It's not at all simplistic to simply choose to be freely giving procedures which often men and women might have been making money from. And we take into account we now have the website owner to appreciate for this. The main illustrations you've made, the easy blog menu, the relationships you will help instill - it's got all superb, and it's making our son and us feel that this theme is thrilling, which is unbelievably serious. Thank you for the whole lot!
supreme t shirt http://www.supreme.us.org
Reply supreme
12:58 AM on October 25, 2021 
I must voice my admiration for your kindness for folks who absolutely need help on in this subject. Your special commitment to getting the message around ended up being astonishingly good and has continuously empowered people like me to realize their goals. Your own informative advice can mean much a person like me and still more to my mates. Warm regards; from everyone of us.
supreme http://www.supremeclothings.com
Reply yeezy supply
12:59 AM on October 25, 2021 
My wife and i felt really excited Ervin managed to deal with his homework with the ideas he acquired from your own site. It is now and again perplexing to simply happen to be giving out information and facts which often other people might have been trying to sell. And we take into account we have the writer to appreciate for this. The specific illustrations you've made, the easy blog navigation, the friendships you can help instill - it's mostly spectacular, and it is leading our son and the family imagine that the content is fun, and that's especially fundamental. Thanks for everything!
yeezy supply http://www.supplyyeezys.com